So many people are looking for the next grab ab routine that will give them that six pack they’ve always wanted. From doing 100 crunches a night to depriving themselves of delicious carbs. The truth is six pack abs don’t come from just one routine. They come from a healthy lifestyle of staying active and nutritious eating.

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However, there are ways to improve your core strength and tone your muscles to have your six pack looking better then ever. A routine trains the entire core not just your abs. The aim is to pull your core tighter than a corset by engaging the commonly poorly trained lower abs, obliques, and lower back muscles. Give this six pack workout a try I can guarantee a tighter midsection.

Think of your core as an abdominal canister consisting of your pelvis, lower back, and rib cage. Your lower abs consist of thoracic inlet, diaphragm, and pelvic floor muscles. These muscles are all surrounded by the back muscles, consisting of the psoas, and quadratus lumborum and anterior transversus abdominis muscles. These core muscles provide control during activities of daily living and exercise. Developing and training this entire musculature will not only give you a set of six pack abs for the summer, but a healthy core for life.

Number 1 Nutrition tip for Six Pack abs

Monitor the amount of calories you are eating. The objective here is to prevent your caloric intake to be in surplus of your energy output. Anything that we eat in excess whether it be protein or carbs convert to an unlimited fat store on our bodies. By eating more nutrient dense foods and monitoring the amount of calories you’re eating you can burn through your body fat percentage. Lowering that percentage will show your set of six pack abs under that body fat.

A good rule of thumb is ‘the rule of 10’, in which 10 calories for every 1 lbs of weight you carry. A person considered to be active may require more calories. For those looking to maintain or lose weight they would need to maintain or decrease calories. Therefore a 230 lb male would only require 2,300 calories to maintain body weight maybe more if he is active.

In conclusion, preventing excess caloric intake prevents body fat accumulation and pronounces shredded lean six pack abs. Balance your diet with fruits, vegetables, whole grains, and protein along with monitoring the amount of calories you intake will keep your body fat low. This is guaranteed to give you the six pack abs you’re looking for this summer.

There is a lot of misinformation concerning exercise and nutrition. A good resource for information on nutrition is choosemyplate.gov which is a site launched by the USDA to educate the public on healthy eating.

Number 1 Cardio tip for six pack abs

The idea of most cardio regimen is to keep a healthy cardiovascular system for a strong heart. But there are also certain ways to train to get a set of shredded six pack abs specifically targeting what type of cardio you’re doing.

Cardio circuit training is a perfect calorie blasting workout. Circuit training doubles the amount of calories burned during a workout in the same amount of time as a traditional cardio workout. This goes back to the principle of burning more calories than you intake to shred fat and show off your six pack abs.

The next time you are running, biking, swimming, walking or even lifting weights you can burn more calories by turning that workout into a circuit. A simple circuit is the burnout circuit. In a burnout circuit whichever exercise you are doing push yourself to your peak or point of muscle failure. When you reach that point you rest or decrease intensity until you recover. Repeat this process for as many times possible or for anywhere between 20-30 minutes.

Learning how to properly breathe is also important in maintaining healthy six pack abs. Again think of your core as a canister consisting of your pelvis, lower back, and rib cage. When you are breathing using your lower ab muscles consisting of your thoracic inlet, respiratory diaphragm, and pelvic floor muscles, you should be able to fill this canister.

Using a breathing method called 3-D breathing you can practice proper breathing technique to keep your core erect for more pronounced six pack abs. When breathing you should inhale down and outward to fill the stomach as well as the lower back and oblique cavities.

Practice this method first lying down on your back with your heels on top of a chair or stability ball. While in this position begin your 3-D breathing, a good indicator that you are breathing correctly is the your entire back will be flat against the floor. After you master this method progress from lying to sitting to standing, until eventually you can maintain 3-D breathing through activities of daily living and exercise.

Number 1 strength training tip for six pack abs

Remember to train the entire musculature of the core not just one or two muscle groups. If there is one exercise I recommend over all of maintaining healthy six pack abs that would be the pelvic tilt. This simple exercise is the foundation of six pack abs. You should be able to maintain a pelvic tilt and tight core not only when you’re exercising but throughout your activities of daily living.

This workout is great for building muscular endurance for your core. Its purpose serves to tighten your core to ensure you a nice six pack for life!

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Pelvic tilt

six pack abs workout1

six pack abs workout2

Lie on your back on a firm surface with knees comfortably bent (top picture). Then flatten back against the table while contracting abdominal muscles as if pulling belly button toward ribs (bottom picture).

Quadraped

While sitting on an exercise ball, slowly arch and flatten your lower back.

Repeat 1 Time
Hold 1 Second
Complete 1 Set
Perform 1 Time(s) a Day

Dead Bug

Begin on your hands and knees. Tighten your stomach muscles as you lift one back leg and the opposite arm at the same time. Keep your back straight and both hips facing down toward the ground.

Reverse Crunch/Straight Leg Lift

While lying on your back with your knees bent, slowly raise up one foot and opposite arm.

Retrun to starting position and then repeat on the opposite side.

Keep your low back flat on the floor the entire time.

Repeat 1 Time
Hold 1 Second
Complete 1 Set
Perform 1 Time(s) a Day

Plank/Side Plank/Reverse Plank

BRACE – BILATERAL BENT LEG LIFT

six pack abs workout3

While lying on your back with your knees bent, raise up both feet. Use your stomach muscles to keep your spine from moving.

Repeat 1 Time
Hold 1 Second
Complete 1 Set
Perform 1 Time(s) a Day

PLANK

six pack abs workout4

While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop.

Repeat 1 Time
Hold 1 Second
Complete 1 Set
Perform 1 Time(s) a Day

LATERAL PLANK

six pack abs workout7

While lying on your side, lift your body up on your elbow and feet. Try and maintain a straight spine.

Repeat 1 Time
Hold 1 Second
Complete 1 Set
Perform 1 Time(s) a Day

REVERSE PLANK

reverse plank

While lying on your back, lift your body up on your elbows and heels. Try and maintain a straight spine.

Repeat 1 Time
Hold 1 Second
Complete 1 Set
Perform 1 Time(s) a Day

I cannot stress enough how important a healthy diet, strength training, and cardio exercise all play an important role into getting six pack abs. If you are lacking in any of these categories then you won’t get your best results. These tips are great for tuning up your core and creating six pack abs. But it does not happen over night, its a lifestyle! You can read more tips on getting a perfect beach body here.

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